Please begin by sitting in a comfortable meditative pose. Your back
should be straight. You may sit in a chair or cross legged on the floor.
Calm the mind by watching your breath for a minute or so with full concentration.
Take nice deep, slow, breaths in and out through your nose.

Take your right hand and bend the first and second finger in toward
the base of the thumb. Leave your thumb and last two fingers (ring and
pinky) extended.

--> Close the right nostril with the thumb and breath out through the
left nostril. Exhale slowly through the left nostril, as much air as possible,
with no strain. It is important to be very gentle in this process
and not to force anything.

Slowly breathe in through the left nostril. Let the breath be as smooth
and quiet as possible. Expand the stomach and abdominal muscles as well
as the chest. Take as deep a breath as you comfortably can.

Close off the left nostril with the ring finger and pinky and open up
the right nostril by taking your thumb off of it. Breathe out through the
right nostril. Empty the lungs as much as possible. Slightly contract your
abdomen to release as much air as possible.

When the exhalation through the right nostril is complete, Slowly and
gently begin to inhale through the same (right) nostril. Let the air flow
in slowly and smoothly. Be very gentle!
-->
Now alternate nostrils again. Close off the right with the thumb and
breathe out through the left, just as you did in the beginning. Continue
to breathe in and out through alternate nostrils. Repeating between the
arrows above. Practice in this way daily, for several weeks. Start with
one or two rounds and increase very gradually.

As you continue your practice of alternate nostril breathing you may
start to make the exhalation twice as long as the inhalation. This is easily
done by counting as you breathe. If you breathe in for two counts, breathe
out for four. If you breathe in three, breathe out six and so forth. At
all times be very gentle with yourself. You should not strain. You should
feel that you could continue like this, alternating nostrils, comfortably
for a long time.

When you finish practicing alternate nostril breathing, take a few deep
slow breaths through both nostrils and let the breath return back to normal.
Rest for a few minutes in peace and silence. Then gently and slowly go
about the rest of your day.

Alternate nostril breathing may be practiced with benefit twice a day
morning and evening. This practice is very helpful for purification, relieving
stress, centering and calming the mind, and for relieving insomnia. Many
people find it also lowers high blood pressure. For the best effect, follow
the practice of alternate nostril breathing with a period of Meditation.
(see our OM's HOME: Yoga and Meditation website for Universal Meditation
Instructions. http://www.bestweb.net/~om/kmi

Keep a count of how many rounds you complete. Each time you return to
the point at which you started is one round. Gradually and slowly increase
the number of rounds you are doing over a period of weeks or even months.
When you find it easy and effortless to do twenty rounds breathing in for
a count of 10 and out for a count of 20 then please contact me for further
instructions:-)) OM@bestweb.net